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Tap “Set a Goal” below the Start button, then tap “Speed.” You will need to mark your speed reps manually by tapping "Lap" on the run screen.

If your last run had a “Distance” or “Time” goal, you'll see that below the Start button. Tap on your previous goal and select "Clear" before choosing "Speed."

Since speed runs don't provide an audio prompt when you hit your target distance, there's two ways to track your reps:

• Run on track to know when you reach your intended distance.
• Keep an eye on the run screen on your mobile device to know when to tap the "Lap" button.

To change the view of the home screen, tap the display until it shows the readout you prefer.

The most important part of performing interval speed runs is recovery between each rep. This allows you heart rate to come down a bit and provide some physical recovery. Tap "Lap" when a rep is done, then tap it again when you're ready to go again.

While your recovery pace isn't important when between reps, some may not want to track the recovery. To exclude recovery time, tap "Lap," followed by "Pause." When recovered, unpause the run and get going.

Open the NRC App on your watch, swipe up on the screen, then tap "Speed."

You won't get an audio prompt when you reach your desired distance or time goal. You can run on a track to know when you reach your lap distance or manually lap your watch or mark laps manually.

Depending on the watch model, you can manually lap your in two ways. On an Apple Watch and Apple Watch Ultra you can double-tap the watch screen or swipe right on the screen and tap "Lap." On Apple Watch Ultra you manually mark laps with the action button on the side.

Though pace isn't important when recovering from an interval rep, you can exclude recovery time if that's preferred. To do so, swipe right on the watch screen and tap "Pause." Make sure to unpause before your next rep.